I stumbled across the concept of post-activation potentiation (PAP) a few months ago when researching various techniques to improve vertical leap, plyometric exercises for basketball and 40-Yard Dash times. If you haven't heard of this type of training, it's time to add it to your program if you want to become a better athlete.
PAP can improve athletic performance through the application of complex training. PAP combines weighted strength movements using moderately heavy loads with plyometric movements that have similar biomechanics. Research has found that PAP training confers tremendous strength and power benefits beyond those achieved with traditional types of training. (Learn more about the science behind PAP.)
PAP complexes are particularly beneficial for improving results in combine tests, such as the vertical jump, 40-Yard Dash, and agility test. These depend on strength and power. The more power you develop with PAP, the better you will perform.
Below is a training plan I compiled and have been using lately that incorporates PAP principles. Feel free to try it, but remember that workouts should be regimented, so you will not get results by performing it only one time.
Since this workout involves several explosive movements, I recommend doing it only twice per week on non-consecutive days. Although it involves some core and trunk engagement, it focuses heavily on the legs, so it's important to warm up your muscles before lifting weights or performing the jumps.